Vitamin B1 (Thiamine) is a water-soluble nutrient that forms one of the B-complex vitamins. It is important to the body because it serves many functions: (a) it helps the body convert carbohydrates and fat into energy, (b) it helps in the normal growth and development of the body, and (c) it helps maintain proper functioning of the heart, as well as the nervous and digestive systems. Thiamine cannot be stored in the body but once it is absorbed, it can be concentrated in muscle tissue.
1. Uses of vitamin B1 (Thiamine)
B1 (Thiamine) helps enhance circulation and blood formation, and helps with metabolism of fat and carbohydrates. It is required for maintaining a healthy nervous system and is used in the biosynthesis of various cell constituents such as gamma-aminobutyric acid (GABA) and the neurotransmitter acetylcholine.
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B1 (thiamine) also plays a part in digestion - it is used in the manufacture of hydrochloric acid. It also assists in memory and learning, helps fight depression, and is required for children's normal growth. Several studies have also proven that it is helpful in countering arthritis, infertility, and cataracts.
2. Vitamin B1 (Thiamine) deficiencies
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B1 (Thiamine) deficiencies lead to irritability, constipation, extreme fatigue, edema, enlarged liver, forgetfulness, neurodegeneration, gastrointestinal disturbances, heart changes, labored breathing, and loss of appetite. Syndromes caused by thiamine deficiencies include beriberi and Wernicke-Korsakoff syndrome.
Lack of thiamine in the body can cause nervousness, pain and sensitivity, numbness of the hands and feet, weak and sore muscles, poor coordination, severe weight loss, and tingling sensations. In extreme cases, it can even lead to wasting and death.
The Recommended Dietary Allowance (RDA) for Thiamine is: male; 1.4 mg per day, and female; 1.0 mg per day.
3. Food sources of B1 (Thiamine)
Food sources of Vitamin B1 include: seafood, green peas, spinach, pork, beef, beef liver, wheat bran, sunflower seeds, peanuts, egg-yolk, beans, soybeans, whole-grain, enriched cereals, bread, and legumes. B1 vitamins are also available supplements, usually compounded with B-complex vitamins or in multi-vitamin supplements.
4. When more B1 (Thiamine) is required
Your body needs more thiamine if you are taking birth control pills, antacids, and alcohol. People who are undergoing hormone replacement therapy, people suffering from anxiety or depression, people who are in health conditions that cause them to pass large volumes of urine, and people suffering from serious infections also need more than the usual amount of thiamine. Never self-diagnose, though - consult you physician to find out if you require higher intake, as toxicity due to overdose is possible.
TIP: Choose thiamine supplements that are sold by a manufacturer that strictly follows GMP standards to be sure that the product is free from contaminants. When you buy from a GMP-compliant manufacturer, you can be sure that the bottle contains the right amount of ingredients and dosage.
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